40 Minute Yoga Nidra || Manifest in Sleep Yoga Nidra

Hello everyone! Welcome to this last episode of Mindful in Minutes for the year. Also, I believe our 499th episode, which is so fun. Next episode, which will release on the 1st of next year, will be the 500th episode. But today, we are going to do a full yoga nidra practice. It's been too long since we've done one of these to help you manifest your dreams in your sleep. So as we're settling in for this practice, one quick reminder that you can still snag the at-home New Year's Eve retreat. The theme is clarity and calm. It's done at your own pace. It has over three hours of content to help you ring in the new year with clarity, calm, and intention. It's pay-what-you-can. A link will be in the show notes or head over to YogaForYouOnline.com and hover over the retreats tab. So as we settle into this practice, I want you to first take a moment to decide what it is that you want to manifest in your sleep. There may be many things, but pick one. Be specific and make sure that you're able to clearly state that thing in a positive way. And then once you have that thing in your mind, get cozy, hop into bed, maybe turn on a sleep timer so that you can just fall asleep when this is over and not have another episode start. And know that as you rest tonight, you will be manifesting in your sleep. And we'll begin by taking a few big, deep, easy breaths. Breathing in deeply through the nose, and when you breathe out, sigh it out of your mouth, releasing any tension you have in your body. Do this two more times. And now tell yourself three times, here begins the practice of Yoga Nidra. Tell yourself three times, I open myself completely and I will receive whatever I need today. Now tell yourself three times, as I sleep, I manifest. And now say whatever it is you're manifesting tonight. Notice how you begin to slow down and relax, feeling the breath in your belly, and just feel it slow down. Notice the thoughts in your mind and feel them slow down. Feel the beat of your heart and feel it slow down. Feel everything slow down as you move further and further into a place of complete relaxation. Now feel the points of contact between your body and your bed. Feel your body being supported by your bed and notice where you're sinking into the mattress, being held and cocooned by pillows, blankets, sheets, as your body softens and melts into the mattress. Notice yourself grounding down through all of the points of contact between your body and the bed beneath you, allowing these points to ground you, anchoring you into the present moment. Allow your breath to be slow, soft, and effortless. Now bring your awareness to the space between the eyebrows. Become aware of the base of the front of the neck, right shoulder, elbow, wrist, and thumb. Become aware of your right index finger, middle finger, ring finger, and little finger. Become aware now of the right wrist, elbow, and shoulder. Now shift your awareness to the base of the front of the neck, the left shoulder, left elbow, wrist, and thumb. Become aware of the left index finger, middle finger, ring finger, and left little finger. Become aware of the left wrist, elbow, and left shoulder. Become aware of the base of the front of the neck, the center of the chest, the right side of the chest, the center of the chest, the left side of the chest, and the center of the chest. Become aware of the navel, the pelvis, the right hip, knee, and ankle. Become aware of the right big toe, the right second toe, third toe, fourth toe, and right little toe. Become aware of the right ankle, right knee, hip, and pelvis. Become aware of the left hip, knee, ankle, and big toe. Become aware of the left second toe, third toe, fourth toe, and left little toe. Become aware of the left ankle, knee, and hip. Shifting your awareness to the pelvis, navel, center of the chest, base of the front of the neck, and center of the forehead. Become aware of your breath. Feel the body breathing. Feel the body breathing as if it's expanding, bringing in the breath on every inhale, and gently contracting as the body exhales. Now feel the feet breathe. On the inhale, the breath goes to the feet, and they expand on the inhale, and gently contract on the exhale. Moving the breath now to the ankles and the lower leg. Feeling the ankles and lower legs expand on the inhale, gently contract on the exhale. Feeling the breath now in the knees and upper legs. Feeling them breathe. Oxygen pours into them now in the hips and pelvis. Feeling this area expand on the inhale, and gently contract on and the sides. Noticing how the trunk of the body expands as it brings in air, and gently shoulders and collarbone. Feeling this area breathe. Breathing now into the upper arms. Noticing how the upper arms expand on the inhale, and gently contract on the exhale. Breathing now into the neck and throat. Allowing this space to open and expand on the inhale, and gently contract on the exhale. Breathing now into the face and the head. Feeling this area breathe. Inhaling and exhaling into the face and the head, and now your whole body. Feeling your entire body breathing. On the inhale, all of your muscles, every cell expands as it takes in air, and your whole body gently contracts as it exhales. As if every part of your body is breathing. Like the breath is passing through the skin through osmosis. Feel your entire body breathe. Every cell working in and sensations in your body. As I call them out, don't get bogged down in the details. Just immerse yourself in the experience of that sensation. Feel the body become light, like it's lifting up off the ground. Feel the body become heavy, like it's sinking down into your bed. Feel your body complete and all-encompassing calm. In your mind's eye, imagine a soft glowing light appearing right at the center of your chest. This light represents your inner power, your ability to manifest your dreams. See this light begin to grow, becoming warm and radiant, spreading throughout your body and filling you with a sense of peace and possibility. Now see yourself in a meadow at twilight. The air is crisp. The sky above is painted in hues of light purple, dark purple, and deep blue. Fireflies flicker in the distance. A sense of calm washes over you. You are completely safe here, a place where your imagination and your dreams can flow freely. You look around and you take in your surroundings. You see the grass rustling in the breeze, swaying with the soft wind. The fireflies are flickering, dancing around. The moon and stars are beginning to shine bright overhead. As you look around, you notice on the ground in front of you is a journal resting on a blanket. It's a dream journal, a special and sacred place where anything you write comes to life. So you reach down, you pick it up, feeling its weight in your hand. You run your fingers over its cover. It begins to glow faintly under the twilight sky. You sit down on the blanket, open the journal, take out a pen, and begin to write under the stars. Writing on a fresh blank page, sharing what you wish to manifest tonight. As you write, you are clear, detailed, confident. Begin to write down what you want to bring into your life. Picture the words flowing effortlessly, describing your dream as if you already have it. Writing down what it feels like to live in this reality, allowing any emotions that come to fill your entire being as you write. And you gaze at the words you've written glowing on the page, shimmering with golden light. And slowly that light lifts off of the page and transforms into this beautiful golden energy that swirls and dances in the air surrounding you. And then it flows back into your chest, merging with the glowing light of inner power, bringing it into your life and into your reality from within. And with every breath you take, this energy spreads outward, weaving your dreams into the fabric of the universe and into your reality, knowing it is already in motion and aligning with your greatest and highest good. Drifting deeper into sleep, know that the universe is supporting you, that your intentions are heard, and that your dreams are on their way to you. Closer with each moment as you sleep tonight, you are exactly where you need to be. Just allow your mind to settle fully into sleep, your breath soft and steady, your body completely relaxed. You are held, supported, and deeply at peace. as I sleep I manifest, and state whatever it is you're manifesting tonight.